Dashboard

31 Aug 2026

CTL 73 fitness today

ATL 81 fatigue today

TSB -7.5 form today

Peak CTL 91 6 Jan 2024

Ramp Rate +1.8 CTL Δ 7 days

Monotony 1.42 28-day load spread

Streak 215 consecutive weeks

WEEK · MAINTENANCE WEEK

Mon 18 Jan – Sun 24 Jan

68.4 km

392 rTSS · 6 sessions · 6h 22m

Maintenance week — hold current load around 68–76 km. A build week was recommended — instead a maintenance week was done (392 rTSS, 68 km).

Target 68–76 km · Target 382–422 rTSS · TSB Mon -4.2 · Ramp -0.5 · Mono 1.06 · 6% fast (4w) · 2 quality

Volume targets

80 km

11.6 km left

avg 54.5 km

✓

100 km

31.6 km left

Weekly load

392 rTSS -0.5 CTL

Target

422

4-wk avg

402

+10%

442

Week sessions 6 done · 68.4 km · 6h 22m

☁️ L18: 140

19.3km 5:28/km 143bpm

workout CV 3×1km

☁️ Failed intervals

8.7km 5:47/km 142bpm

8.2km 5:59/km —

🌨 Afternoon Run

7.8km 6:06/km 132bpm

workout LT1 1×10km

☁️ T16: WU + 10@4:43 + CD

16.1km 5:08/km 151bpm

8.2km 5:41/km 131bpm

Marathon 4:04/km

30.2/126.6 km

Half Mar 3:54/km

29.8/63.3 km

10k 3:43/km

5.5/30.0 km

5k 3:35/km

2.5/15.0 km

10%

90%

fast minutes slow

Intensity

Recovery 38%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 23%

4:24–4:56 138–148

LT1 / Aerobic 7%

4:09–4:23 148–153

Tempo 5%

3:57–4:08 153–158

LT2 / Threshold 2%

3:50–3:56 160–165

CV / Critical V. 2%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

17%

83%

fast tags slow

Intensity

Recovery 36%

5:21–6:17 <128

Daily / Easy 27%

4:57–5:20 128–138

Steady / Long 18%

4:24–4:56 138–148

LT1 / Aerobic 2%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 7%

3:50–3:56 160–165

CV / Critical V.

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

CTL ATL TSB race

Fitness estimate

53.8 VDOT

range 50.9–56.6

Threshold pace 4:02 /km

12w trend -0.5

Half Marathon 1:25:57

27w since race anchor